Thursday, 9 November, 2017

WARM UP – MOBILITY
Dynamic full body warm-up + stretch
Pre-squat hip openers and dowel dislocates,
Tech: overhead squats and power snatch

WOD A
POWER SNATCH + OVERHEAD SQUAT
Every 2 min x 9 sets:
Sets 1-3: 3 Power snatch + 3 Overhead squat
Sets 4-6: 2 Power snatch + 2 Overhead squat
Sets 7-9: 1 Power snatch + 1 Overhead squat

Start at a light/moderate weight (55-60%) and build each set as needed
Snatches should be “touch and go”
Newer athletes work from the hang position.

WOD B
DEADLIFT X 5
Use the remaining class time to build to a heavy (but not absolute max) set of 5 deadlifts.
Rest 2-3 mins between sets
In between deadlift sets complete 4-5 sets of 8-10 Ring or Bar dips.

Optional Conditioning
A) Reverse Tabata Assault bike (10s work / 20s rest x 8 sets)
(This is a pre-set interval on the bike)
Push hard for the work set, stop or slow bike during the rest period
B) Tabata hollow rocks / hollow hold – 20s work / 10s rest x 8

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